Nutrition – Emeric Marmorat Coaching

5-Minute Stress Reliever Bodyweight Workout

admin6652 — Sun, 07 Feb 2021 10:13:45 +0000

Health experts warn that a lingering effect of the coronavirus pandemic could be a mental health crisis. While therapy and medications for stress and anxiety are often necessary, the foods you eat can also play a role in your well-being.

An American Psychiatric Association poll released in March found that 36% of Americans felt the existence of the COVID-19 pandemic was having a serious impact on their mental health. People were most worried about their finances, the risk of themselves or a family member contracting the virus, and the possibility of becoming seriously ill or dying.

The gut-brain connection

The gut has been called the “second brain.” And we recognize the link between the two even if we don’t realize it: You may feel “butterflies in your stomach” when you’re nervous or “go with your gut” when you make an important decision.

Naidoo said the two are connected physically and biochemically via the gut-brain axis, the complex communications network that links the emotional and cognitive centers of the brain with intestinal functions.

Foods that can hurt mental health

Fried foods, processed foods, trans fats, nitrates and foods high in salt, saturated fat and refined sugars can worsen depression, anxiety and stress.

“If you’re eating processed foods and fast foods every day, that’s basically making the bad gut bacteria thrive, and that’s when you start to run into problems with inflammation,” Naidoo explained.

Too much caffeine and alcohol may also make you feel worse mentally but are usually OK in moderation. Drinking 400 mg per day or less of coffee shouldn’t have an impact on anxiety, Naidoo said.

People respond to alcohol intake differently, but generally, four drinks a day for men and three for women is considered heavy drinking.

How to start eating for your mental health

To shift your diet with mental health in mind, Naidoo suggests starting small. Trying to change too much too fast can be overwhelming and diminish results. “Slow and steady change over time will start to build that healthy gut and basically start to build on the healthy nutrients that are good for your brain,” she said.

Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though.

Taking steps to improve your diet for your mental health is especially important today, she said, as the effects of the pandemic will persist. Concerns over jobs, finances, food insecurity, gaps in children’s education and more will take a toll.

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A healthy diet can help mitigate or buffer one from these types of effects as it sets the stage for a beneficial gut microbiome and less inflammation, both of which are tied to mood, anxiety, depression and even sleep.

John Doe Tweet

How to Work Out (Safely) with a Friend

admin6652 — Sun, 07 Feb 2021 10:11:25 +0000

Did you know that more than 40% of participants drop a fitness course shortly after it begins if they attend on their own? But if they work out with a friend, the dropout rate decreases to 6%. This suggests that one of the best reasons for exercising with friends is the social interaction.

People who train together form a group identity and no longer feel alone. When you accomplish something on your own, of course, it’s amazing. Sharing your successes with your friends who know how hard you’ve worked to conquer your inner couch potato feels even better.

It’s more fun exercising with a friend

You’re less likely to get bored when you have a workout buddy, especially a friend. While you’re catching up, having a laugh, encouraging each other, you’re also getting healthier. It’s a win-win.

Chatting to a friend during exercise and breaks can help time pass quickly too. You’ll have more options as well, such as a game of tennis or squash.

You’re stick to your commitment

If you’ve arranged to meet a friend for a walk or booked an exercise class, you’re more likely to keep that commitment. Not wanting to let your friend or exercise partner down can be a great motivator to show up.

And as your exercise becomes routine, perhaps after a few weeks, you’ll both find it less challenging and will more likely stick to your commitment.

On those days when you don’t feel like exercising, a pep talk from your workout buddy might be just the lift you need. You can support each other.

It’s safer to exercise with someone else

Having someone to spot you when you’re lifting weights (that is, someone ready to support you, if need be), or to go running with you, especially at night, means you have help at hand if anything goes wrong.

Start with friends and family who live nearby, or maybe your neighbour or a work colleague. Suggest a daily or weekly workout date, and make the commitment, helping each other along the way to achieve goals.

On those days when you don’t feel like exercising, a pep talk from your workout buddy might be just the lift you need. You can support each other.

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Having someone to motivate you can make all the difference to achieving your goal. In fact, research has found that people are more likely to lose weight if their exercise buddy is losing weight. Bonus!

John Doe Tweet

Jump for Joy with This Leap Year HIIT Workout

admin6652 — Sun, 07 Feb 2021 10:09:00 +0000

This quick workout takes less than 20 minutes and can be done almost anywhere. You’ve got two goals: Maximize your calorie burn, Train your fitness for more intensity, High Intensity Interval Training (HIIT) maximizes your calorie burn by keeping your heart rate high enough during the workout that your body burns calories long after you’re done exercising.

This workout pushes your upper body, lower body and core with high intensity so you get the benefits of high-performing cardio with an all-over body benefit that’ll make you jump for joy.

1. Air Squats

Start with your feet shoulder width apart, toes facing forward or slightly turned out. Make sure that your core is braced, chest up, eyes forward. Start by lowering your butt to knee height (or below if comfortable), your knees should track over toes. Drive through your feet to return to standing position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds.

2. Push-ups

Start with your hands on the floor outsides of your chest, fingers forward, elbows inward to 45 degrees. Your feet should be hip width apart, core tight, and be sure to squeeze your glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Begin to lower your chest to floor, and then push through your hands to lift your upper body back to starting position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds

3. Mountain Climbers

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate driving one knee in towards your chest at a time, extending that same leg, and then switching to the other side and repeating.

The goal: Perform the move for 30 seconds, rest for 15 seconds.

Prioritizing frequent, intense workouts while neglecting rest days can not only lead to diminishing performance returns with your fitness, but can also leave you open to injury, fatigue, or burnout, as SELF recently reported.

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The more intense the workout, the more important the warm-up is. It’s kind of like prepping your nervous system as well. If your body is not ready for that work, the outcome could be injury, or your performance can suffer.

John Doe Tweet

Limit your HIIT to one or two workouts a week, and make sure you’re balancing them with plenty of easy workouts—as well as at least one straight recovery day per week.

Workout Buddies Make Each Other Stronger

admin6652 — Sun, 07 Feb 2021 10:07:13 +0000

While some prefer a solo fitness regime, as it enables us to keep on track and stay focused, others enjoy working out with a partner. This is because it helps them to stay motivated during a workout, boosts their overall performance and they often feel they have more fun.

Read on to find out how having a buddy can help make workouts for the both of you more effective and enjoyable:

Friendly competition

Finding your fitness partner-in-crime is an excellent excuse to engage in a bit of healthy competition. Neither of you will want to fall behind during your workout, so it can be that added boost that will help you keep going and reach new heights.

While it’s important to make sure you get a killer workout in, it’s also just as vital to have fun. Exercising by yourself can get a little lonely, so with a partner you’ll be able to share both the good and the tough times with a smile on your faces. Plus, combining training with having a bit of chat and banter makes things even more enjoyable!

Fresh Ideas

If you’re thinking of going the extra mile with your weight training, a friend can help ‘spot’ you through those last couple of tough reps at the end of your set. Having someone else around when you’re lifting heavy weights also makes your workout a lot safer and keeps you both injury free.

Workout buddies will also help each other to perfect their form by pointing out the times their partner needs to straighten their back more or bend their knees that little bit extra.

Follow a Structure

Weight training with a partner is ideal. You can alternate your exercises so that your friend completes their set during your rest period and vice versa. This should eliminate any distractions in between sets like scrolling through your phone on social media, something many of us are guilty of!

It can be incredibly easy to make excuses not to visit the gym. This is especially true if you’re going on your own. You are, however, much more likely to keep going if you’ve got a workout buddy. This is because you may feel guilty about not turning up and letting them down. This could help you keep going with your regular workouts.

Getting active and taking part in regular exercise boosts both our physical and mental well-being. Socialising with friends has also been known to improve our mental health and combat feelings of loneliness. Why not combine the two and find a workout partner who also wants to have a great time and achieve their fitness goals?

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Sometimes, all we need is a little bit of encouragement to help us push out that last rep, run that bit faster, go the extra mile, or hang in there for another minute, all for the kudos that your workout partner’s “well done”, high-five or pat on the back brings with it

John Doe Tweet

Sometimes, all we need is a little bit of encouragement to help us push out that last rep, run that bit faster, go the extra mile, or hang in there for another minute, all for the kudos that your workout partner’s “well done”, high-five or pat on the back brings with it. Having a workout partner can help inspire you to keep going and get even better.